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  6. Mackerel vs. Pomegranate

Mackerel vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between mackerel and pomegranate

  • Mackerel has more vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, vitamin B2, and magnesium; however, pomegranate is higher in fiber.
  • Mackerel covers your daily need for vitamin B12, 792% more than pomegranate.

These are the specific foods used in this comparison Fish, mackerel, Atlantic, cooked, dry heat and Pomegranates, raw.

Infographic

Mackerel vs Pomegranate infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +708.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +69.9%
Contains more IronIron +423.3%
Contains more ZincZinc +168.6%
Contains more PhosphorusPhosphorus +672.2%
Contains more SeleniumSelenium +10220%
Contains more CopperCopper +68.1%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +495%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +137.3%
Contains more Vitamin B2Vitamin B2 +677.4%
Contains more Vitamin B3Vitamin B3 +2237.9%
Contains more Vitamin B5Vitamin B5 +162.6%
Contains more Vitamin B6Vitamin B6 +513.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2450%
Contains more FolateFolate +1800%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mackerel Pomegranate DV% diff.
Vitamin B12 19µg 0µg 792%
Selenium 51.6µg 0.5µg 93%
Protein 23.85g 1.67g 44%
Vitamin B3 6.85mg 0.293mg 41%
Phosphorus 278mg 36mg 35%
Vitamin B6 0.46mg 0.075mg 30%
Vitamin B2 0.412mg 0.053mg 28%
Polyunsaturated fat 4.3g 0.079g 28%
Fats 17.81g 1.17g 26%
Cholesterol 75mg 0mg 25%
Magnesium 97mg 12mg 20%
Saturated fat 4.176g 0.12g 18%
Monounsaturated fat 7.006g 0.093g 17%
Iron 1.57mg 0.3mg 16%
Fiber 0g 4g 16%
Vitamin K 16.4µg 14%
Vitamin B5 0.99mg 0.377mg 12%
Vitamin C 0.4mg 10.2mg 11%
Folate 2µg 38µg 9%
Calories 262kcal 83kcal 9%
Vitamin B1 0.159mg 0.067mg 8%
Copper 0.094mg 0.158mg 7%
Carbs 0g 18.7g 6%
Vitamin A 54µg 0µg 6%
Zinc 0.94mg 0.35mg 5%
Potassium 401mg 236mg 5%
Manganese 0.02mg 0.119mg 4%
Vitamin E 0.6mg 4%
Sodium 83mg 3mg 3%
Choline 7.6mg 1%
Calcium 15mg 10mg 1%
Net carbs 0g 14.7g N/A
Sugar 13.67g N/A
Tryptophan 0.267mg 0%
Threonine 1.045mg 0%
Isoleucine 1.099mg 0%
Leucine 1.938mg 0%
Lysine 2.19mg 0%
Methionine 0.706mg 0%
Phenylalanine 0.931mg 0%
Valine 1.228mg 0%
Histidine 0.702mg 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - DPA 0.106g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +1328.1%
Contains more FatsFats +1422.2%
Contains more OtherOther +856.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +46.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +7433.3%
Contains more Poly. FatPolyunsaturated fat +5343%
Contains less Sat. FatSaturated fat -97.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.